Posted by u/macrocounter98·9 days ago·Research

Concurrent Training: How Does Lifting + Cardio Really Impact Gains?

TL;DR: What's the current consensus on concurrent training's impact on lifting gains?

I've been digging into concurrent training research and it seems like the findings are all over the place. Some studies suggest cardio negatively impacts hypertrophy, like Schoenfeld's meta-analysis, where effect sizes vary significantly based on cardio intensity and timing. Others, like those from Helms and Israetel, point out that moderate cardio doesn't hinder strength gains.

Can anyone break down the current consensus on how to optimize lifting while including cardio in our routines? Are there specific methodologies we should follow to minimize interference effects?

6 comments

Comments

u/chickenncarrots·8 days ago

Honestly, I think the key lies in how you structure your week. I've tried combining heavy lifting days with moderate cardio, like steady-state biking or jogging on off days. This way, I'm not fried for my lifts, and I still get that cardiovascular benefit. It's all about finding that sweet spot for your body

u/broccoli_and_beard·2 days ago

100% facts! Mixing cardio with lifting can be tricky, but if you time it right, it can be beneficial. Like, I usually do my cardio after my lifts. Just make sure you're not going all-out on both, or you'll burn out. This whole 'interference effect' is real, so be careful with your intensity.

u/saltyngl·8 days ago

Lmao, I once tried doing HIIT right before leg day and my squat numbers were a joke that week. I was like, 'what happened to my gains?' So yeah, timing is everything! A good balance of cardio post-lifting works wonders.

u/depressedlifter·8 days ago

I've been in the same boat, trying to juggle lifting and cardio. There's definitely a point where you can overdo it. I used to hit the treadmill hard before my heavy lifts, and honestly, it just made me feel weak. Now I focus on lower intensity, like walking or cycling, and my lifts have improved. So, maybe consider switching it up?

u/briankoel·8 days ago

I get where you're coming from, but I think there's more nuance to it. Schoenfeld's meta-analysis shows that high-intensity cardio can hinder hypertrophy, but moderate sessions, like those around 30-40% of VO2 max, often don't negatively impact strength gains. And let's not forget about nutrition! You can't out-train a bad diet. Getting those macros right is crucial.

u/squatandgobro·6 days ago

Based! But also, make sure you're not forgetting about recovery. You can't just hammer both lifting and cardio and expect to feel fresh. If you wanna hit PRs, you gotta respect your body, man. Deload weeks and light cardio days can save your gains.